Week 2 CrossFit Open 2020
14th – 20th October
Second week of the CrossFit Open (2/5)
Well done to all that took on 20.1 over the last few days and got a score on the leaderboard. Whether you completed it RX or Scaled, awesome work! Let’s get ready for 20.2 ….!
Monday, Tuesday & Wednesday will be normal training days throughout these 5 weeks, with Thursday being an ‘active flush’ to get you ready for Friday Game time! We will be dedicating Friday’s to the Open workouts over the five weeks of competition. It will be the class WOD that day, but you also have up until the Monday evening to get it done (you’ll need to be judged by a certified judge) and submit your score online.
Overview for this week:
Monday: Power Snatch
Tuesday: Front Squat complex
Wednesday: Gymnastics / Pairs intervals
Thursday: Active flush / Pre game day
Friday: Open ‘20.2’
Saturday: Partner WOD
Sunday: Olympic lifting class / Rest day
MONDAY 14th OCTOBER
SKILL:
Power Snatch
STRENGTH:
A.
12 minutes to establish a heavy Power Snatch single for the day (not a 1RM)
B.
With 70-75% of that weight, perform 3 sets of 5 unbroken touch and go power snatch. Rest as needed between sets.
WORKOUT OF THE DAY:
For Time
5-10-15-20-15-10-5 (12 minute cap)
Overhead Squats 50/32.5kg
Toes to bar
TUESDAY 15th OCTOBER
SKILL:
Bouncing out of the squat & why/when we use it
STRENGTH:
Enderton Front Squat Complex
Build up to something heavy but with great form – 15 mins.
1 x Front Squat with a 3s pause at the bottom
1 x Front Squat with a double bounce at the bottom
1 x Front Squat
WORKOUT OF THE DAY:
EMOM 16
Min 1: 4-6 Thrusters 60/40kg (Choose something mod-heavy which can be done unbroken)
Min 2: 1-3 Bar muscle ups
Min 3: 14-16 box jump overs
Min 4: 8-10 HSPU
WEDNESDAY 16th OCTOBER
SKILL:
Pistol Squat
GYMNASTICS SKILL/STRENGTH:
4 rounds for Quality
5 Strict pull ups (3-5 secs Negative / Banded strict)
10 pistol squats (5 each leg)
5 strict toes to bar
(Don’t rush through this. Use the time to get stronger and work on these strict movements.)
WORKOUT:
In Pairs 16 min AMRAP
You go, I go style
6 cals Bike/Row
8 Wall balls 9/6kg
10 USA KB Swings 24/16kg
THURSDAY 17th OCTOBER
The aim of today is to prepare the body for the Open workout tomorrow. Nothing too taxing that will create muscle soreness. Push blood around the body and leave feeling great. If you’re not in the Open, this will still be a great workout!
WORKOUT:
‘Just Move’
5 rounds for time
(30-35 mins soft cap)
200m run
10 ‘no press’ burpees
20 slam balls
10 ab mat sit ups
20 OH stepping lunges (slam ball held overhead, 10 each leg)
40 DU
MOBILITY:
Hamstrings / Back
FRIDAY 18th OCTOBER
20.2
TBA ???
SATURDAY 19th OCTOBER
WORKOUT OF THE DAY:
In pairs, one works, the other rests. (Only the burpees to be performed together, all other movements split however you see fit).
In a 7 minute window…
Max cals bike in 5 minutes, then max synchro burpees in remaining 2 minutes.
REST 5 MINUTES
In a 7 minute window…
Max cals row in 5 minutes, then max pull ups in remaining 2 minutes.
REST 5 MINUTES
In a 7 minute window…
Max Double Unders in 5 minutes, then max push ups in remaining 2 mins.
Scoring:
There will be 2 scores- the total calories/DU’s, and the total amount of Pull ups, Push ups, Burpees combined.
Score 1: Cals/DU’s
Score 2: Pull ups + burpees + push ups
SUNDAY 20th OCTOBER
Olympic lifting or Rest day